Daily Multivitamin May Slow Biological Aging In Older Adults

• A recent study has found that taking a daily multivitamin may slow biological aging. 
• The researchers note that multivitamins don’t necessarily add time to your life span, but may improve your overall health in the long-term.
• Multivitamins are not a magic fix, but can be beneficial when combined with other healthy lifestyle habits. 

People take multivitamins for various reasons. These supplements can have various health benefits, including increasing nutrient intake, improving health and preventing chronic conditions, and reducing the risk of cardiovascular disease. 

A recent study published in Nature Medicine has found that taking a daily multivitamin may slightly slow the aging process in older adults. 

This study was funded in part by Haleon (formerly Pfizer Consumer Healthcare) and Mars Inc. These companies provided the multivitamins and cocoa extract, and two of the study’s authors received funding from both companies, neither of which contributed to research design.

The study findings show that those who took a daily multivitamin reduced biological aging by up to 4 months. 

“Although everyone ages over time, there may be simple ways to delay the aging process and help us live not only longer but also better,” said study author Sidong Li, MD, PhD, a postdoctoral researcher in the Division of Preventive Medicine at Brigham and Women’s Hospital, Boston, MA, told Healthline. 

“In this study, we found that daily multivitamin-multimineral supplementation could be an accessible and low cost strategy that promotes healthier aging, particularly for people who are already biologically older,” Li told healthline.

Daily multivitamin slows signs of biological aging

The study analyzed 958 older adults ages 60 and older over 2 years. The participants were randomly assigned to one of four groups and took the following pills: 

• cocoa extract and a multivitamin
• a multivitamin and a placebo  
• cocoa extract and a placebo
• two placebos

The researchers found that those who took a daily multivitamin experienced a slowing of biological aging of about 4 months. This means that over the course of 24 months, these individuals aged about 20 months at the cellular level. 

Researchers used five “epigenetic clocks” to estimate the biological aging of the participants. 

When compared to the placebo group, the people who took multivitamins aged slightly slower, as shown by two of the five clocks. 

The researchers also found that those who showed signs of accelerated biological aging at the beginning of the study appeared to see a greater benefit from the multivitamins. 

“It’s important to keep the magnitude of the effect in perspective,” said Michelle Routhenstein, preventive cardiology dietitian at EntirelyNourished, who was not involved in the study.

“These are changes in biomarkers, not direct evidence of fewer heart attacks, cancers, or longer life span. So I would view the findings as encouraging but still preliminary,” Routhenstein told Healthline.

The researchers also found that the cocoa extract has no effect on any of the measures of biological aging. 

The researchers note that this doesn’t mean that multivitamins can add to your life span. It does, however, mean that multivitamins may be beneficial for your future health trajectory. It also doesn’t mean you should definitely start taking multivitamins if you aren’t already. 

“It was exciting to see that a multivitamin has benefits on the biological aging process in older adults. However, we should keep in mind that maintaining a healthy lifestyle remains fundamental to healthier, higher-quality aging,” said Li. 

The decision to take supplements, like multivitamins, should be made by an individual and their healthcare professional. 

What should you look for in a multivitamin?

There are many things to consider when selecting multivitamins. 

One major thing is that multivitamins and supplements are not strictly regulated by the Food and Drug Administration (FDA). This means that some multivitamins may contain higher or lower levels of nutrients than what is stated on the label. 

Multivitamins may contain about 12 vitamins and 10 essential minerals. 

Some multivitamins and supplements may contain ingredients that could interact with medications. This is why it is important to speak with your healthcare professional before taking any supplement. 

“Supplements should complement, not replace, a nutrient-dense diet. Multivitamins are often most helpful for people with dietary gaps, restricted eating patterns, or increased nutrient needs,” said Routhenstein. 

She also stated that people should “Choose a formulation that matches your age and health status and focuses on appropriate dosing.” 

What is the most important supplement for older adults?

Nutritional needs may change as you age. The current Dietary Guidelines for Americans have similar guidelines for older adults and younger adults overall. 

However, the guidelines also note that some older adults may need fewer calories, but still require equal or greater amounts of key nutrients. 

This means you may need to focus on increasing your protein intake. Many older adults are also deficient in Vitamin B12, calcium, and vitamin D.

These individuals may need to discuss taking a multivitamin or other supplements with their healthcare professional, as they may not be able to get the required amounts from their diet. 

“The biggest contributors to healthy aging are well established,” said Routhenstein.  

She added that they include: 

• a balanced, nutrient adequate, plant-forward dietary pattern 
• regular, consistent physical activity
• healthy levels of:
  • cholesterol 
  • blood sugar 
  • inflammation 
  • blood pressure
• weight management, especially abdominal weight 
• quality sleep 
• avoiding smoking and drugs 

“These lifestyle factors have a far greater effect on long-term health than any single supplement,” Routhenstein said.